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SALADS 1
SALADS
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U.S. DEPARTMENT OF AGRICULTURE USDA is an equal opportunity provider, employer, and lender.
SALADS 2
Table of ContentsCitrus Salad 3 ........................................................................................................................................................ Fruit Salad with Jicama 5 ..................................................................................................................................... Broccoli Salad 7 ..................................................................................................................................................... Main Dish Salad 9 ................................................................................................................................................. Italian Pasta Salad 11 ........................................................................................................................................... Apple Cranberry Salad Toss 13 ........................................................................................................................... Oprah's Outtasight Salad 15 ............................................................................................................................... Crunchy Chicken Salad 17 ................................................................................................................................... Sunshine Salad 19 ................................................................................................................................................. Rainbow Veggie Salad 21 .................................................................................................................................... South of the Border Salad 23 .............................................................................................................................. Garden Waldorf Salad 25 ..................................................................................................................................... Spinach Salad with Apples and Raisins 27 ....................................................................................................... Apple Banana Salad with Peanuts 29 ................................................................................................................ Ensalada de manzana II 31 .................................................................................................................................. Cucumber Blueberry Salad 33 ............................................................................................................................. Cobb Salad with Pears 36 .................................................................................................................................... 5 A Day Salad 38 ................................................................................................................................................... Confetti Grain Salad 40 ........................................................................................................................................
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SALADS 3
Citrus Salad
Makes: 8 servings
This recipe to can help make half your plate fruits and vegetables. Grapefruit sections are a great addition tofruit or green salads.
Ingredients1 grapefruit (peeled)1 orange (peeled)10 cup fresh greens (lettuce)1 red onion (small, sliced thin)2 tablespoon cider vinegar1 tablespoon lime juice1 tablespoon vegetable oil1 tablespoon water1/4 teaspoon black pepper1/4 teaspoon cumin
Directions
1. Cut fruit into bite size pieces.
2. Toss with lettuce and onion. Mix remaining ingredients for dressing. Drizzle over salad and toss just beforeserving.
Source: Ponichtera, Brenda RDScaleDown Publishing, Inc., Quick and Healthy, Vol.II, 1995, p.100
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SALADS 4
Nutrition InformationServing Size: 1/8 of recipe (153g)
Nutrients Amount
Calories 48
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 8 mg
Total Carbohydrate 8 g
Dietary Fiber 2 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 1 g
Vitamin D 0 mcg
Calcium 26 mg
Iron 0 mg
Potassium 191 mg
Note: only nutrients that are available will show onthis display
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Fruits 1/4 cups
Vegetables 3/4 cups
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SALADS 5
Fruit Salad with Jicama
Makes: 7 servings
Mango and papaya add a tropical flavor to this fruit salad while chili powder gives it a kick. The jicama provides arefreshing crunch and the result is a fruit salad that's sure to please.
Ingredients3 cup jicama, sliced (small)2 cup watermelon (cut into pieces)1 mango1 papaya (small)1 lime2 kiwi1 teaspoon lime or orange juice1/4 teaspoon salt1/4 teaspoon chili powder
Directions
1. Wash, peel, and cut the jicama into thin slices.
2. Wash, peel, and cut the rest of the fruit into slices or medium sized pieces.
3. On a large plate, arrange the fruit. Sprinkle the lime or orange juice over the fruit.
4. In a small bowl, mix the salt and chili powder. Sprinkle over the fruit and serve.
5. Refrigerate leftovers within 2 hours.
Source: Oregon State University Cooperative Extension Service, Pictoral RecipesLynn Myers Steele, 2000Oregon Family Nutrition Program
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SALADS 6
Nutrition InformationServing Size: 1/7 of recipe
Nutrients Amount
Calories 86
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 94 mg
Total Carbohydrate 21 g
Dietary Fiber 5 g
Total Sugars 13 g
Added Sugars included 0 g
Protein 1 g
Vitamin D 0 mcg
Calcium 31 mg
Iron 1 mg
Potassium 337 mg
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Fruits 3/4 cups
Vegetables 1/2 cups
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SALADS 7
Broccoli Salad
Makes: 8 servings
Chopped broccoli, raisins, onion and crumbled bacon make this colorful salad a tasty side dish.
Ingredients6 cup broccoli (chopped)1 cup raisins1 red onion (medium, peeled and diced)2 tablespoon sugar8 bacon slices (8 slices, cooked and crumbled, optional)2 tablespoon lemon juice3/4 cup mayonnaise, low-fat
Directions
1. Combine all ingredients in a medium bowl.
2. Mix well.
3. Chill for 1 to 2 hours.
4. Serve.
Source: Arizona Nutrition Network, Healthy Lifestyles 2003In the Kitchen with Chef Stephanie Green
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SALADS 8
Nutrition InformationServing Size: 1/8 of recipe
Nutrients Amount
Calories 174
Total Fat 9 g
Saturated Fat 1 g
Cholesterol 7 mg
Sodium 198 mg
Total Carbohydrate 23 g
Dietary Fiber 3 g
Total Sugars 16 g
Added Sugars included 3 g
Protein 3 g
Vitamin D 0 mcg
Calcium 44 mg
Iron 1 mg
Potassium 375 mg
Note: only nutrients that are available will show onthis display
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Fruits 1/4 cups
Vegetables 3/4 cups
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SALADS 9
Main Dish Salad
Makes: 12 servings
Crunchy and colorful, this salad is packed with vegetables, flavor, and Vitamin C & A.
Ingredients1/2 head of red cabbage1/2 head of romaine lettuce3 carrot (medium)1 cucumber1 green pepper2 broccoli stalks3 tomatoes (medium)32 can kidney beans or garbanzo beans (16 ounce)6 ounce cheese, grated low-fat cheddar1/4 cup salad dressing, non-fat
Directions
1. Wash and drain all vegetables well.
2. Thickly slice red cabbage, tear lettuce into pieces, peel and grate (or slice) carrots and cucumber, cut broccoliinto florets and tomato into wedges.
3. Combine all salad ingredients in a bowl.
4. Add salad dressing and toss together lightly just before serving.
Source: University of Illinois, Extension Service, Wellness Ways Resource Book
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SALADS 10
Nutrition InformationServing Size: 1/12 of recipe (222g)
Nutrients Amount
Calories 157
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 315 mg
Total Carbohydrate 26 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 166 mg
Iron 3 mg
Potassium 867 mg
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Vegetables 2 3/4 cups
Protein Foods 1 ounces
Dairy 1/6 cups
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SALADS 11
Italian Pasta Salad
Makes: 8 servings
Fresh and crunchy broccoli, carrot, bell pepper, and green onion, make this easy and delicious pasta salad burstwith flavor! This pasta salad would be an excellent side dish to grilled meat, fish, or tofu.
Ingredients4 cup pasta, cooked2 cup broccoli (blanched, pieces)1 cup carrot (cooked, slices)1/2 cup red pepper (strips)1/4 cup green onion (sliced)1/2 cup Italian salad dressing, light or reduced fat (can use 1/2 to 3/4 cup)
Directions
1. Mix all ingredients together and refrigerate for about 30 minutes before serving.
Source: Oregon State University Cooperative Extension Service,Oregon’s Healthy Harvest Recipes
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SALADS 12
Nutrition InformationServing Size: 1/8 of recipe (153g)
Nutrients Amount
Calories 135
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 183 mg
Total Carbohydrate 27 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 28 mg
Iron 1 mg
Potassium 195 mg
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Vegetables 1/2 cups
Grains 1 ounce
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SALADS 13
Apple Cranberry Salad Toss
Makes: 8 servings
Enjoy the best of fall flavors with this sweet and tart green salad. Light yet crisp, it’s a perfect dish for theautumnal change of weather.
Ingredients1 head of lettuce (about 10 cups)2 apples (medium, sliced)1/2 cup walnuts (chopped)1 cup dried cranberries1/2 cup green onion (sliced)3/4 cup vinaigrette dressing
Directions
1. Toss lettuce, apples, walnuts, cranberries, and onions in a large bowl.
2. Add dressing; toss to coat. Serve immediately.
Source: USDA Food and Nutrition Service, Creative Recipes for Less Familiar USDA Commodities Used byHousehold ProgramsFood Distribution Service
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SALADS 14
Nutrition InformationServing Size: 1/8 of recipe (157g)
Nutrients Amount
Calories 174
Total Fat 10 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 227 mg
Total Carbohydrate 22 g
Dietary Fiber 3 g
Total Sugars 17 g
Added Sugars included 9 g
Protein 2 g
Vitamin D 0 mcg
Calcium 30 mg
Iron 1 mg
Potassium 206 mg
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Fruits 1/2 cups
Vegetables 3/4 cups
Protein Foods 1/2 ounces
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SALADS 15
Oprah's Outtasight Salad
Makes: 4 servings
This dish is overflowing with fresh veggies and fun flavors. Pineapple adds extra tang.
Ingredients2 cup salad greens (of your choice)1 cup vegetables (tomatoes, cucumbers, carrots, green beans) (chopped)1 cup pineapple chunks, drained (canned in juice, or fresh orange segments)
Dynamite Dressing
1 1/2 teaspoon white vinegar1/4 cup yogurt, non-fat, fruit-flavored1/16 cup orange juice (1 Tablespoon)
Salad Toppings:
2 tablespoon nuts, any kind (chopped)2 tablespoon raisins (or dried cranberries)
Directions
1. Put mixed salad greens on a large platter or in a salad bowl.
2. In a large bowl, mix chopped vegetables and pineapple or orange segments. Add dressing and stir. Spoonmixture over salad greens.
3. Top with raisins and nuts. Serve.
DYNAMITE DRESSING PREPARATION:
1. In a small bowl, mix all ingredients. Refrigerate until ready to serve.
Source:
California 5 A Day, It’s So EasyContra Costa Health Services
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SALADS 16
Nutrition InformationServing Size: 1 cup prepared salad, 1/4 of recipe(168g)
Nutrients Amount
Calories 106
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 35 mg
Total Carbohydrate 20 g
Dietary Fiber 2 g
Total Sugars 17 g
Added Sugars included 2 g
Protein 3 g
Vitamin D 0 mcg
Calcium 56 mg
Iron 1 mg
Potassium 365 mg
Note: only nutrients that are available will show onthis display
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Fruits 1/4 cups
Vegetables 1/2 cups
Protein Foods 1/4 ounces
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SALADS 17
Crunchy Chicken Salad
Makes: 5 servings
This main dish is a combination of chicken, vegetables, and fruit. Enjoy it as a cold salad or as the filling of ahearty sandwich or wrap.
Ingredients2 cup cooked chicken (chunked)1/2 cup celery1/4 cup green pepper1/4 onion1/2 cucumber1/2 cup grape1 apple (small, diced, leave the peel on)1/4 cup yogurt, plain
Directions
1. Use leftover cooked chicken, or cook enough chicken to make 2 cups of chicken pieces.
2. Chop the celery into small pieces.
3. Chop the green pepper into small pieces.
4. Peel and chop 1/4 of an onion.
5. Peel and chop half of a cucumber.
6. Chop the apple into pieces. It’s okay to leave the peel on the apple.
7. Cut the grapes in half.
8. Put all the ingredients in a large bowl. Stir together.
Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education NetworkWebsite Recipes
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SALADS 18
Nutrition InformationServing Size: 3/4 cup prepared salad, 1/5 ofrecipe
Nutrients Amount
Calories 123
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 53 mg
Sodium 284 mg
Total Carbohydrate 8 g
Dietary Fiber 1 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 0 mcg
Calcium 38 mg
Iron 0 mg
Potassium 354 mg
Note: only nutrients that are available will show onthis display
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Fruits 1/4 cups
Vegetables 1/4 cups
Protein Foods 1 3/4 ounces
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SALADS 19
Sunshine Salad
Makes: 5 servings
Oranges help to brighten up this tasty veggie salad. It is quick and easy to make. Top it off with your favoritevinaigrette.
Ingredients5 cup spinach leaves (packed, washed, and dried well)1/2 red onion (sliced thin)1/2 red pepper (sliced)1 cucumber (whole, sliced)2 orange (peeled and chopped into bite-size pieces)1/3 cup vinaigrette dressing ("lite", around 15 calories per tablespoon or less)
Directions
1. Toss all ingredients together in a large bowl. Add dressing and toss again. Serve immediately.
Source: US Department of Health and Human Services, A Healthier You
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SALADS 20
Nutrition InformationServing Size: 1/5 of recipe (193g)
Nutrients Amount
Calories 82
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 181 mg
Total Carbohydrate 12 g
Dietary Fiber 3 g
Total Sugars 8 g
Added Sugars included 2 g
Protein 2 g
Vitamin D 0 mcg
Calcium 62 mg
Iron 1 mg
Potassium 371 mg
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Fruits 1/4 cups
Vegetables 3/4 cups
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SALADS 21
Rainbow Veggie Salad
Makes: 10 servings
This easy and colorful salad tastes best after marinating it overnight. Enjoy it as a side dish at lunch or dinner.
Ingredients1 can red kidney beans (15.5 ounces, drained and rinsed)1 can black beans (15.5 ounces, drained and rinsed)3 carrot (scrubbed and sliced)1 yellow squash (medium, washed and sliced)1 zucchini (medium, washed and sliced)1/2 cup light Italian dressing1/2 teaspoon pepper
Directions
1. Mix all the vegetables together in a large bowl.
2. Pour dressing over vegetables.
3. Sprinkle with pepper.
4. Stir gently, coating all vegetables.
5. Cover and refrigerate at least 8 hours.
Source: Maryland Food Supplement Nutrition Education program, 2009 Recipe Calendar
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SALADS 22
Nutrition InformationServing Size: 2/3 cup (106g)
Nutrients Amount
Calories 132
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 333 mg
Total Carbohydrate 25 g
Dietary Fiber 8 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 53 mg
Iron 3 mg
Potassium 540 mg
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Vegetables 3/4 cups
Protein Foods 2 ounces
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SALADS 23
South of the Border Salad
Makes: 9 servings
Make this corn, black bean, and tomato salad in the morning and let it marinate in the refrigerator all day andenjoy it for dinner.
Ingredients2 can corn (15.2 ounces each, drained and rinsed)2 can black beans (15.5 ounces each, drained and rinsed)1 can diced tomatoes with green chilies (10 ounces)1 onion (medium, chopped)Dressing Ingredients:3 tablespoon olive oil (or canola oil)1/3 cup lemon or lime juice1/2 teaspoon pepper1 ground cumin (optional)
Directions
1. Mix the salad ingredients in a large bowl.
2. Mix the dressing ingredients in a small bowl.
3. Pour dressing over corn mixture and mix well.
4. Cover and refrigerate for at least 2 hours.
Source: Maryland Food Supplement Nutrition Education program, 2009 Recipe Calendar
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SALADS 24
Nutrition InformationServing Size: 1/2 cup (224g)
Nutrients Amount
Calories 253
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 497 mg
Total Carbohydrate 44 g
Dietary Fiber 10 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 11 g
Vitamin D 0 mcg
Calcium 68 mg
Iron 3 mg
Potassium 614 mg
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Vegetables 1 1/4 cups
Protein Foods 2 1/4 ounces
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SALADS 25
Garden Waldorf Salad
Makes: 4 servings
Try a new twist on this Waldorf Salad. Broccoli, cauliflower, carrots, and peanuts make this a fresh variation of anold classic.
Ingredients3 cup broccoli florets1 cup carrot (grated)1 1/2 cup cauliflower (sliced)1 cup apple (chopped)1/2 cup green onion (chopped)1 cup yogurt, non-fat vanilla1/4 cup peanuts
Directions
1. Toss all ingredients together in a large mixing bowl.
2. Refrigerate until ready to serve, up to 6 hours.
3. Serve chilled.
Source: Dorothy C. Lee, CFCS and Linda K. Bowman, RD/LD/NUniversity of Florida, IFAS Extension, Cooking Healthy with Diabetes
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SALADS 26
Nutrition InformationServing Size: 1 1/2 cups (230g)
Nutrients Amount
Calories 165
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 122 mg
Total Carbohydrate 23 g
Dietary Fiber 5 g
Total Sugars 15 g
Added Sugars included 4 g
Protein 8 g
Vitamin D 0 mcg
Calcium 165 mg
Iron 1 mg
Potassium 646 mg
Note: only nutrients that are available will show onthis display
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Fruits 1/4 cups
Vegetables 1 1/2 cups
Protein Foods 3/4 ounces
Dairy 1/4 cups
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SALADS 27
Spinach Salad with Apples and Raisins
Makes: 6 Servings
Enjoy this tasty, sweet fall salad with a savory and seasonal entrée. Use Granny Smith or your favorite kind ofapples. Try leaving out the sugar for a more tart flavor.
Ingredients1 1/2 package baby spinach (10 ounces, washed)1 apples (chopped, can use 1-2 apples)1/4 cup raisins1/4 cup canola oil1/4 cup apple cider vinegar1 cup sugarteaspoon garlic powder (pinch)
Directions
1. Combine spinach, apples and raisins.
2. Mix all dressing ingredients and pour over salad just prior to serving.
Source: University of Maryland Extension.Eat Smart. Be Fit. Recipes.
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SALADS 28
Nutrition InformationServing Size: 1/6 of recipe
Nutrients Amount
Calories 212
Total Fat 9 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 29 mg
Total Carbohydrate 33 g
Dietary Fiber 2 g
Total Sugars 26 g
Added Sugars included 8 g
Protein 2 g
Vitamin D 0 mcg
Calcium 46 mg
Iron 1 mg
Potassium 402 mg
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Fruits 3/4 cups
Vegetables 1/2 cups
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SALADS 29
Apple Banana Salad with Peanuts
Makes: 4 ServingsPrep Time: 15 minutes
Enjoy a fresh, flavorful change of pace with a surprising mix of lettuce, apples, and bananas, topped with apaprika dressing. This is a quick, easy meal for a busy day.
Ingredients12 ounce lettuce mix2 ripe bananas2 1/2 medium apples, sliced (14 oz. of sliced apples)3/4 cup unsalted dry roasted peanuts
For the Dressing
1/3 cup plain low-fat yogurt2 tablespoon fat-reduced mayonnaise1 tablespoon honey2 teaspoon paprika
Directions
1. Whisk together dressing ingredients.
2. Slice bananas.
3. In a large salad bowl, toss mixed greens, banana and apple slices, peanuts, and dressing.
Source:
Produce For Better Health Foundation
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SALADS 30
Nutrition InformationServing Size: 1/4 of the recipe
Nutrients Amount
Calories 330
Total Fat 17 g
Saturated Fat 3 g
Cholesterol 5 mg
Sodium 90 mg
Total Carbohydrate 42 g
Dietary Fiber 8 g
Total Sugars 26 g
Added Sugars included 4 g
Protein 10 g
Vitamin D 0 mcg
Calcium 99 mg
Iron 2 mg
Potassium 810 mg
Note: only nutrients that are available will show onthis display
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Fruits 1 1/4 cups
Vegetables 1 cup
Protein Foods 2 ounces
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SALADS 31
Apple Salad II
Makes: 6 Servings
Crisp, light, and refreshing, this salad combines apples, celery, carrots, raisins, and a yogurt dressing.
Ingredients1 taza manzana picada1 cucharilla jugo de limón1/2 taza apio picado1/2 taza zanahoria rallada1/2 taza pasas1/2 taza yogur de vainilla, bajo en grasa (uso 1/2 a 3/4 de taza)
Directions
1) Wash apples, celery, and carrots before dicing/grating.2) Toss apples with lemon juice.3) Add celery, carrot, and raisins.4) Fold yogurt into apple mixture.5) Cover. Chill for at least 1 hour before serving.6) Refrigerate leftovers.
Source:
Colorado State University and University of California at Davis. Eating Smart Being Active Recipes.
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SALADS 32
Nutrition InformationServing Size: 1/2 cup, 1/6 of recipe
Nutrients Amount
Calories 68
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 28 mg
Total Carbohydrate 16 g
Dietary Fiber 1 g
Total Sugars 12 g
Added Sugars included 1 g
Protein 2 g
Vitamin D 0 mcg
Calcium 49 mg
Iron 0 mg
Potassium 207 mg
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Fruits 1/3 cups
Vegetables 1/4 cups
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SALADS 33
Cucumber Blueberry Salad
Makes: 4 ServingsPrep Time: 20 minutes
A quick, simple and refreshing salad featuring fresh blueberries and crisp cucumber chunks with feta cheese,arugula and a lime vinaigrette.
Ingredients
Vinaigrette
1 1/2 tablespoon extra virgin olive oil2 tablespoon white balsamic (or other) vinegar1 tablespoon lime juice, freshly squeezed or bottled1 teaspoon sugar1/4 teaspoon salt1/8 teaspoon pepper
Salad
1 cup fresh blueberries1 medium greenhouse-grown cucumber, cut into small chunks4 cup fresh arugula1/4 medium red onion, thinly sliced1/4 cup crumbled reduced-fat Feta cheese2 tablespoon coarsely chopped walnuts (toasted optional)4 slice whole grain bread
Directions
In a small bowl whisk together vinaigrette ingredients.1. In a large bowl mix together all salad ingredients, except bread.2. When ready to serve, add vinaigrette to salad and toss.3. Toast bread, then cut into four pieces.4.
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SALADS 34
Source:
Produce for Better Health
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SALADS 35
Nutrition Information
Nutrients Amount
Calories 212
Total Fat 10 g
Saturated Fat 3 g
Cholesterol 8 mg
Sodium 368 mg
Total Carbohydrate 24 g
Dietary Fiber 4 g
Total Sugars 10 g
Added Sugars included 2 g
Protein 7 g
Vitamin D 0 mcg
Calcium 143 mg
Iron 1 mg
Potassium 303 mg
Note: only nutrients that are available will show onthis display
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Fruits 1/4 cups
Vegetables 1 cup
Grains 1 ounce
Dairy 1/4 cups
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SALADS 36
Cobb Salad with Pears
Makes: 6 Servings
Sweet and savory, this Cobb Salad is sure to delight with the addition of canned pears, carrots, and Parmesancheese.
Ingredients
For the Salad:
2 canned pear halves6 cup Mesclun mix baby greens1/2 tablespoon Parmesan cheese1 1/3 cup carrots, grated3 tablespoon walnuts
For the Dressing:
1/4 cup pear juice1/4 teaspoon cider vinegar1/4 teaspoon honey1/4 teaspoon dijon mustard1 dash salt and black pepper1/4 teaspoon extra virgin olive oil
Directions
For the dressing, mix pear juice, vinegar, honey, mustard, and salt and pepper and olive oil in a blender.1. Put mixed greens in large mixing bowl, drizzle dressing over greens and mix together.2. Add remainng chopped pear,walnuts, and grated carrots and toss lightly.3. Portion out 1 cup of salad and top with 1/2 tablespoon grated Parmesan cheese.4.
Source:
Center for Nutrition Policy and Promotion
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SALADS 37
Nutrition InformationServing Size: 1 cup
Nutrients Amount
Calories 64
Total Fat 3 g
Saturated Fat 0 g
Sodium 86 mg
Total Carbohydrate 10 g
Dietary Fiber 2 g
Total Sugars 6 g
Added Sugars included 2 g
Protein 2 g
Vitamin D N/A
Potassium N/A
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Vegetables 5/6 cups
Protein Foods 1/4 ounces
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U.S. DEPARTMENT OF AGRICULTURE USDA is an equal opportunity provider, employer, and lender.
SALADS 38
5 A Day Salad
Makes: 4 servings
This nutrient-packed salad uses ten different vegetables, and each serving is equal to five cups of vegetables!
Ingredients4 cup spinach (fresh)4 cup romaine lettuce2 cup green pepper (chopped, or use red, yellow, or orange)2 cup cherry tomatoes1 cup broccoli (chopped)1 cup cauliflower (chopped)1 cup yellow squash (sliced)1 cup cucumber (sliced)2 cup carrot (chopped)1 cup zucchini (sliced)
Directions
1. Wash all of the vegetables and mix them together in a large mixing bowl. Top this colorful meal with thenonfat or low-fat dressing of your choice.
Source: Centers for Disease Control,5 A Day for Better Health Program
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U.S. DEPARTMENT OF AGRICULTURE USDA is an equal opportunity provider, employer, and lender.
SALADS 39
Nutrition InformationServing Size: 1/4 of recipe (467g)
Nutrients Amount
Calories 99
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 100 mg
Total Carbohydrate 21 g
Dietary Fiber 8 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 119 mg
Iron 2 mg
Potassium 1166 mg
Note: only nutrients that are available will show onthis display
MyPlate Food Groups
Vegetables 3 3/4 cups
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U.S. DEPARTMENT OF AGRICULTURE USDA is an equal opportunity provider, employer, and lender.
SALADS 40
Confetti Grain Salad
Makes: 6 servings
Try this recipe with a variety of vegetables until you find what you and your family like best.
Ingredients1 1/2 cup brown rice, uncooked3 cup waterlemon (juiced)3 green onion (also called scallions)1/4 cup parsley (minced)1/2 teaspoon saltblack pepper (to taste)1/4 cup olive oil (or other vegetable oil)1 1/2 cup vegetables (of your favorite, cut into small pieces)
Directions
1. Wash rice and put into a 2-quart pot with water. Bring to boil, then lower heat to simmer, and cook uncovereduntil all the water is absorbed. (approximately 45 minutes)
2. Pour into medium sized bowl and allow to cool.
3. Pour lemon juice over rice and stir. When rice is cooled tolukewarm, add vegetables, salt, pepper, and oil.
4. Stir and chill at least 1 hour. This dish also can be served warm.
Source: University of Wyoming, Cooperative Extension, Cent$ible Nutrition Cook Book, p. g-35
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U.S. DEPARTMENT OF AGRICULTURE USDA is an equal opportunity provider, employer, and lender.
SALADS 41
Nutrition InformationServing Size: 3/4 cup prepared salad, 1/6 ofrecipe
Nutrients Amount
Calories 288
Total Fat 11 g
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 225 mg
Total Carbohydrate 43 g
Dietary Fiber 5 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 40 mg
Iron 1 mg
Potassium 194 mg
Note: only nutrients that are available will show onthis display
MyPlate Food Groups
Vegetables 1/4 cups
Grains 1 1/2 ounces
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